hey guys, new poster but long time reader. background info: tall and bastardly skinny: 6"2, 170. i know a big part of bulking right now is my diet and i think i’m doing prettywell in that respect.
i just have a few concerns with my routine i’d like to address. i’m sure you guy will have some useful changes/modification/commentary too, so please give it. here’s what i’m doing now.
2 day split → arms/chest, and then legs/back
arms/chest day
-3x8 DB bench press
-3x8 incline pec deck
-3x8 decline pec deck
-3x8 standing DB shoulder press
-3x8 lateral raise
-3x8 front raise
-3x8 row
-3x8 DB curl
-3x8 BB curl
-3x8 cable machine EZ curl
-4x8 tricep cable pushdown w/EZ curl (2 sets palms up, 2 sets palms down)
-3x8 tricep cable pushdown w/ rope
-3x8 french press
-3x8 DB tricep extension
leg/back day
-3x8 leg press (i started with squats, felt weird and didn’t get great results)
-3x8 leg curl
-3x8 leg extension
-3x8 rack pull
-3x8 lat pull down
-3x8 horizontal hammerstrength row
in addition, i do these exercises on both of the above workout days
(being a naturally skinny guy my forelimbs don’t grow at all if i don’t hit them directly):
-3x8 standing calf
-3x8 seated calf
-3x8 reverse curl w/ BB
-3x8 reverse curl on cable machine w/ rope
so here are my concerns and hopefully you guys can tell me what i should do to fix them:
-
the set and rep range. i always choose a weight where the last few reps of the 3rd set are brutal but i can finish. it seems retarded to be doing 3x8 for everything, by default, but it feels good and seems to be working. i wonder if i should be doing different ranges in different places though.
-
my elbows, am i going to destroy them by doing a total of 16 sets on the cable machine on my arms day?? ( 3 from bi’s, 7 from tri’s, 6 from forearms)
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i think my hamstrings aren’t getting shit from leg curl. i want to add deadlifts into my leg day and probably remove the rack pull (i am loving the rack pulls right now though)
any other useful comments are much appreciated, thanks for reading if you got this far